How to recover faster from injury?
2. ARGININE (at least 5g per day and up to 10g, divided into two doses; the last should be taken separately from all others foods and supplements and taken prior to sleep due to secretion of all key growth factors.)
Arginine provides metabolites that are indispensable for collagen formation, cell proliferation, and angiogenesis. It also provides energy and DNA bases in rapidly proliferating cells. As a single ingredient, it is considered the most potent wound healer, even more than glutamine.
3. VITAMIN C (1-2g with meals)
Ascorbic acid is involved in all three phases of the healing process - in the inflammatory phase it is required for clearance of unwanted cells, during the proliferative phase it increases the synthesis, maturation, secretion and degradation of collagen, and after wounding, plasma concentration of ascorbic acid lowers naturally and supplementation can additionally promote wound healing.
4. ZINC (50mg per day)
Zinc is trace nutrient for DNA synthesis and therefore must-have for an optimal tissue regeneration - it promotes cell division, the formation of collagen, enhances synthesis of proteins, and boosts immune function.
5. IRON (up to 50mg if deficient or for shorter period of time, otherwise 14mg per day)
The logic behind iron supplementation is easy: more oxygen, faster wound healing! But note: Iron is accumulated in the liver, therefore, it shouldn't be used for a longer period of time! Since vitamin A (found in leafy vegetables) is also important, we recommend getting it from natural source (like spirulina)
6. HMB (3-10g, between the meals or when you skip one)
Can this "next big thing" everyone speaks about be used to accelerate the process of healing? Definitely YES. HMB is an improved derivate of amino acid leucine and it is the starter ingredient needed to even initiate the protein synthesis. No leucine, no trigger present, no tissues formation. Because this ingredient is less known in endurance nutrition community, we elaborate it in the window below.
It is of the most importance that there is no caloric deficit (enough carbs in your diet) and that the plasma concentration of amino acids in your bloodstream is constant and higher than usual (increased intake of protein). Consume an extra 10-20% of calories from carbs and proteins, enjoy enough anti-inflammatory foods (fats, curry) but avoid too much of omega-3 fatty acids - while beneficial in day to day training processes, there have been some mixed results in wound healing (in many clinical trials fish oil even prolonged the healing time and therefore should be used for the last phase, when proliferation process is already over). Enjoy lots of leafy vegetables (greens, colorful vegetable) since this is a great natural source of vitamin A.
Did you know that HMB was first used to fight atrophy in zero gravity environment?
As we said, HMB is a modified derivate of leucine - this 'next big thing' in sports nutrition is the most potent anti-catabolic single ingredient you can imagine after vigorous workouts or when lacking nutrients. Leucine is the one ingredient needed for every single body to even start with protein synthesis. No leucine, no tissues production. Before kinesiologists noticed the applications in sports nutrition, HMB has been used to increase wound healing in hospitals and to stop muscle loss in the elderly population (prolonged bedrest).
In last five years, many clinical trials have been conducted on HMB, especially in conditions of sustained energy deficit induced both by calorie restriction and/or prolonged endurance exercise. A study, published in Metabolism: clinical and experimental, has shown significantly "improved body composition and sensorimotor function during normal training and attenuates muscle mass and strength loss during catabolic conditions". Besides being the strongest single ingredient in preventing muscle breakdown, HMB reduces the formation of catabolic stress hormone cortisol, increases secretion of growth precursors and improves bone properties.
Despite we wish you injury-free sports activities, we offer you "Recovery after injury" pack at a price, even lower than those on sale. Suggested substances are perfectly safe and proven, used years in clinical practice, but if you are prescribed with any medications, please consult your doctor just to be sure. Good luck!